Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: M1-10: 20 Floor Press 10 BFB M10-20: 15 Deadlift 10 BOB M20-30: 10 Clean 10 Body Builder *EOMOM: 10 Box Jump 24/20″ WT: 135/95# Rx+: 155/105#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (3×7/70% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) M1-10: (Buy-in) ME/2m Jump Rope ME/2m Flutter Kick (4ct) ME/2m 1/2 Plank ME/4m Run *Then: With remaining time: AMRAP 6 HSPU 12 PULLUP 16 Frwd Lunge L/R=2 20 Switchbacks L/R=2Read More

Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Back Squat (3×8/65% | 1xME/50%) (15m) Metcon Metcon (AMRAP – Reps) M1-5: 10 SA DB Floor Press L/R=2 10 Box Jump...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (3×7/70% | 1xME/50%) (15m) *Compare to Wk1. Metcon Metcon (AMRAP – Rounds and Reps) M1-4: 24 Double-Under 8 H2S M4-8: 24 DU 8 G2S M8-12 24 DU 6 G2OH M12-16: ME ABmat Situp WT: 95/65%Read More

Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Bent Over Row (3×7/70% | 1xME/50%) (12m) *Compare to wk 1 Metcon Barbell Cycling (AMRAP – Reps) ME/60s High-Hang Power Snatch...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×7/70% | 1xME/50%) (15m) *Compare to wk 1 ME Metcon Metcon (AMRAP – Rounds and Reps) (14m) 28 Double-Under 7 Snatch 28 BB Weighted Flutter kick 7 S2OH WT: 95/65#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×7/70% 1xME/50%) (12m) *(Compare ME total to Week 1) Metcon Metcon (AMRAP – Rounds and Reps) With a (20m) running clock: M1-6: 10 Floor Press 10 Deadlift Then: (With remaining time:) AMRAP: “CINDY” *EOMOM: 50m Dash WT: 135/95# Rx+: 185/120# Score: Add Rds + Reps of...Read More

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Benchmark WOD MOA...Read More

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1...Read More

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1...Read More